Ectomorph workout
Bulking
Intermediate
Machine strength
Plan Details
The Ectomorph workout routine by mehtab97 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
For all us ectomorphs out there, this workout will be best for us
Routine detail
Day 1
Chest/Tricep
Est. 0 min
12 exercises
Barbell Bench Press
4 Sets x 12,10,10,8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
2 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10,10,8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 25 Reps
Plank
2 Sets
Machine Seated Tricep Dip
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Day 2
Back/Bicep
Est. 0 min
13 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,10,8 Reps
Barbell Bent-Over Row
4 Sets x 12,10,10,8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12,10,10,8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Rowing
3 Sets
Machine Ab Crunch
3 Sets x 8 Reps
Plank
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Day 3
Leg/Shoulders
Est. 0 min
14 exercises
Barbell Squat
4 Sets x 12,10,10,8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 12,10,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Rowing
3 Sets
Machine Ab Crunch
3 Sets x 8 Reps
Plank
1 Set
